WARMUP
10 min AMRAP
1 min cardio
10 Air Squats
3 Inchworms w/ Push-up
5 Ring Rows
10 Light DB Strict Press
3+3+3 Scap, Kip, Pull-ups
Then…
1 min deep squat hold
STRENGTH
Strict Press :
9-7-5-3
*Increasing in weight each set.
Banded Pullups
3×10-20
**If you completed 3 sets easily last week, do 4 sets this week.
WOD
“Bring Sally Up”
Back Squats – (Rx+ 135/95) (Rx 95/65) (Fit Body Weight)
**Every time the song says “bring Sally up” you stand up, and “bring Sally down” you go down. When you are “down” make sure you aren’t losing tension in your core, so you don’t hurt your back! This is tough even with body weight, so choose weight appropriately.
OPTIONAL POST WOD
Midline:
Side Plank + Reach Through
3 x 10ea
GHD Sit-Up
3 x 10-15 reps
GHD Hip Extension Hold or Superman Hold:
Accumulate 3 minutes
CrossFit Reserve 